Are edamame keto friendly? – Calories, Nutrition and Keto Recipes

Are edamame Keto-Friendly?

Edamame beans are not typically considered keto-friendly. The ketogenic diet is characterized by its high fat and very low carbohydrate content. While edamame does contain healthy fats and protein, its carbohydrate content can be too high for a strict keto diet in large quantities. However, moderation is key. Therefore, small amount of edamame can be incorporated into the keto diet.

Nutritional Facts About edamame

Edamame is a young soybean that’s originally from East Asia. They are excellent sources of high-quality plant protein and fiber. They are also rich in several vitamins and minerals including vitamin K, folate, and manganese.

What is the Average Weight?

The average weight of an edamame bean is around 1 to 2 grams. It’s difficult to calculate the exact weight as it varies depending on the size of the bean. However, typically, a 1-ounce serving of edamame is equal to around 30 beans.

Additional Information About edamame

Edamame beans are filled with antioxidants which can help the body fight dangerous free radicals. They are also packed with iron and calcium, which are minerals that support muscle and bone health. In addition, edamame is high in polyunsaturated fats, particularly omega-3 alpha-linolenic acid.

Other Foods To Match With

Edamame pairs well with a variety of foods. It’s often used in Asian cuisine as a side dish or added into stir fries. Its mild flavor and crunchy texture pair well with other vegetables like bell pepper, zucchini and carrot. Additionally, edamame serves as a great protein source which complements well with grains such as rice and quinoa. It’s also often used in salads as well as it adds an interesting texture and a nutritional boost to the dish.

8 Famous Keto-Friendly Dishes To Try

1. Keto-friendly Edamame Hummus

This is a flavorful, keto-friendly take on traditional hummus that substitutes chickpeas with edamame. This dish is great because it is filled with healthy fats from olive oil and tahini, high in protein from the edamame, and it’s low in carbs. Add some garlic, lemon juice, and spices, and you get a tasty, keto-friendly snack.

2. Keto Edamame and Chicken Stir-fry

Loaded with protein and essential nutrients, this stir-fry is not just delicious but also very nutritious. It uses edamame, chicken, bell peppers, ginger, garlic, and a dash of low-carb soy sauce. The blend of protein from the chicken and the fiber from edamame makes this a great keto meal.

3. Low Carb Edamame Pasta

This innovative recipe swaps traditional pasta with edamame pasta, making it much lower in carbs and higher in protein, which is perfect for the keto diet. Combined with olive oil, garlic, basil, and a sprinkle of parmesan, this dish is a satiating and flavorful meal.

4. Keto Edamame and Bacon Salad

This salad is composed of edamame, crispy bacon, diced avocado, and cherry tomatoes. The abundant healthy fats from bacon and avocado, plus the high protein content of edamame make it a keto-friendly choice.

5. Edamame Guacamole

A tasty alternative to regular guacamole, this dish contains edamame, ripe avocados, cherry tomatoes, and cilantro. The blend of healthy fats and protein in this recipe suits the keto diet perfectly.

6. Keto Edamame and Shrimp Curry

This curry uses edamame, shrimp, coconut milk, and spices for a flavorful, spicy dish. The protein from the shrimp and edamame, and the fats from the coconut milk, make this curry a balanced and satisfying keto meal.

7. Keto-friendly Edamame Fried Rice

In this recipe, regular rice is replaced with edamame, reducing the carb content and increasing protein. Together with eggs, green onions, and sesame oil, it provides a delightful alternative for those on a keto diet.

8. Edamame and Spinach Soup

This edamame and spinach soup are low-carb, high in fiber, and packed with essential nutrients. The mixture of edamame and spinach provides a great source of protein, while the added cream and butter increases fat content, making it an excellent keto option.

Is edamame keto friendly?

Edamame is moderately keto-friendly. The ketogenic diet is characterized by low carb, high fat, and moderate protein intake. A half-cup serving of shelled edamame provides roughly 9 grams of carbs, which also includes about 4 grams of fiber, making the net carb count 5 grams. Because the net carbs are relatively low, edamame can be included in a keto diet, but in moderation, given that the daily carb limit on the keto diet is typically around 20-50 grams.

How many carbs are in edamame?

A half-cup of shelled edamame contains roughly 9 grams of carbs. However, due to its high fiber content (about 4 grams), the net carbs become only about 5 grams. It’s always important to keep net carbs in mind when following a ketogenic diet, as fiber doesn’t significantly impact blood sugar levels and can be deducted from the total carb count.

What nutritional benefits does edamame offer?

Edamame offers several nutritional benefits to your diet. It’s not just low in carbs, but it’s also high in protein, fiber, and various important nutrients like Vitamin K, Folate, and Manganese. The soy protein found in edamame also contains all essential amino acids. Also, it’s a great source of omega-3 alpha-linolenic acid, which is a fatty acid that plays a vital role in heart health.

What are some keto-friendly edamame recipes?

While plain boiled or steamed edamame makes a delicious snack, it can also be incorporated into various keto-friendly recipes. For example, Edamame Avocado Salad, where you mix avocado chunks, shelled edamame, lime juice, and seasoning, is quite keto-friendly. Another recipe could be Keto Edamame Hummus, simply by blending cooked edamame with tahini, garlic, olive oil, and seasonings.

Can I eat too much edamame on a keto diet?

While edamame is somewhat keto-friendly, like with all foods it is possible to overindulge. Eating more edamame means consuming more carbs, which can ultimately take you out of ketosis. Thus, even though edamame can be included in a keto diet, it is still necessary to keep portions in check. Always consider your entire daily food intake, and not individual items, to ensure you stay within your target macro goals.

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